We all know vegetables are good for us, but did you know that cauliflower is an excellent source of vitamin C, vitamin K, folate, dietary fiber, and vitamin B6? And, it’s incredibly versatile!

Take a look at these creative ways you can prepare and enjoy this powerhouse veggie.

Entrees

Cauliflower is popular in meatless meals, whether for vegetarian diets or simply as a money saver. Here are a few ways you can use cauliflower as a main course.

Cauliflower Fried "Rice”

After cleaning and chopping the cauliflower into quarters, either grate the pieces with a box grater or toss them into a food processer and blitz until small. Take the "rice” and press it between paper towels to absorb excess liquid. Sauté gently with peas, carrots, garlic, soy sauce, ginger, and a scrambled egg. Top with toasted sesame seeds and chopped green onions.

Cauliflower Buffalo "Wings”

Another popular option is to turn florets of cauliflower into buffalo-style wings! Line baking sheets with parchment paper and preheat oven to 425 degrees. Mix ½ cup of milk, ½ cup of flour, and your preferred spices (garlic powder, salt, pepper, and paprika are a good place to start.) Dip florets in the batter, shake off excess, and place on lined pan. Bake for about 20 minutes, flipping halfway through to ensure they get crisp on both sides. Toss the wings with your favorite wing sauce and return them to the oven for about 10 minutes.

Roasted Whole Cauliflower

Preheat your oven to 350º. Mix ¼ cup of softened butter with the spices of your choice. Cut the stem of the cauliflower so that it is flush with the base of the head and place it in a casserole dish, stem side down. Brush the butter and spices over the top and sides of the cauliflower. Cover with foil and roast until tender, about one hour – though time will vary based on the size of your cauliflower.

Substitutes

Another great option is to use cauliflower as a substitute for ingredients like potatoes, bread, and dairy.

Mashed Cauliflower

Lighten up your meal with this mashed potato substitute. Cut cauliflower into small florets and add to a boiling pot of salted water. Cook until very tender. Reserve ¼ cup of the cooking water, then drain and transfer to a blender or food processor. Add a tablespoon of olive oil and the water a little at a time until smooth. Add salt and pepper to taste.

Cauliflower Crust

Preheat oven to 450º and grease a baking sheet. Combine 1 cup riced cauliflower, ½ cup of grated Parmesan cheese, 1 egg, and spices. Place the "dough” on your baking pan and pat it into a 9” circle. Make sure you don’t pat it too thin. Bake for 15 minutes. Add your preferred pizza toppings and place under the broiler until ready. Enjoy!

Cauliflower Alfredo

Sauté 6-8 cloves of minced garlic until soft and fragrant, but not browned. Set aside. Add 5-6 cups of cauliflower florets to a pot of boiling salted water and cook until fork tender. Transfer the florets to a blender. Add 1 cup of the cooking liquid or chicken broth, the sautéed garlic, ½ cup of milk, and salt and pepper to taste. Puree until smooth and creamy. Serve with pasta, or use as a white sauce for pizza!

Whichever method you choose, we hope these recipes spark your creativity and help you find new and fun ways to enjoy your vegetables!